Preacher curl with EZ bar

Exercise overview

Primary muscle group: Arms

Exercise type: EZ-bar

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 25

Average per rep (lbs)*: 56

Description: Position a loaded barbell on the rest of a preacher bench. Sit on the preacher bench and use a shoulder-width underhand (supinated) grip to lift the barbell off the rest. Rest the backs of your upper arms on the padded surface, with your elbows fully extended. Exhale as you curl the barbell upwards towards your shoulders. Hold the top position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell until your elbows are fully extended. Repeat the movement for the prescribed number of repetitions.

Exercise ID: 00256

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Optimal Grip: When using the EZ bar, choose a grip that feels most natural for your wrists. The semi-pronated (angled) grip positions can reduce wrist strain compared to a straight bar.
Control the Movement: Focus on maintaining a slow and controlled movement throughout the exercise. Avoid using momentum to lift the bar, which can reduce effectiveness and increase injury risk.
Full Range of Motion: Ensure you work through a full range of motion. Lower the barbell until your elbows are almost fully extended for maximum stretch, and curl up until your biceps are fully contracted.
Keep Elbows Stationary: Keep your elbows fixed in one position on the preacher bench to ensure your biceps are doing the work rather than other muscle groups.
Adjust Bench Height: Adjust the preacher bench so that your armpits are flush against the top pad and your upper arms are fully supported. This helps to isolate the biceps effectively.
Vary the Barbell Weight: Use lighter weights with higher repetitions for endurance and muscle definition, or heavier weights with lower repetitions for muscle strength and mass.
Mind Your Posture: Maintain good posture by keeping your back straight and shoulders level. Avoid hunching your shoulders during the lift.
Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps with maintaining rhythm and focus.
Warm-Up and Stretch: Before performing the exercise, ensure you warm up your biceps and elbows to avoid strains and injuries. Additionally, stretch your arms between sets to maintain flexibility.
Consistency and Form Over Weight: Prioritize correct form over lifting heavier weights. Incorrect form can lead to injuries and less effective workouts.
Supination Focus: To further engage the biceps, twist your wrists slightly outward at the top of the curl if using a straight bar. This tip is less necessary with the EZ bar due to its ergonomic design.

Exercise overview

Exercise tips and tricks

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